Gym & Fitness
From 30% To 15% Body Fat | How Long Does It Take?
🤔From 30% To 15% Body Fat | How Much Time?
🔑Short answer: Between 20-40 weeks (5 to 10 months) for most people that fully commit.
The exact timeframe depends on your goals and past experiences with fat loss. If you just want to maintain muscle, you can push a bit harder and realistically get it done in 5-6 months. While if you also want to build some muscle, it’s good to have a slower weight loss rate and it may take you closer to 10 months.
📚Study referenced:
Heymsfield, S. B., Yang, S., McCarthy, C., Brown, J. B., Martin, C. K., Redman, L. M., … & Bosy‐Westphal, A. (2024). Proportion of caloric restriction‐induced weight loss as skeletal muscle. Obesity, 32(1), 32-40.
source
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July 6, 2025 at 1:12 am
lpad80
@MrPageg
June 29, 2025 at 2:15 am
That guy is not 15% bf 😂
@JohanFitFoodie
June 29, 2025 at 2:15 am
Long-term commitment and consistency is key 🗝️🔥
@babygrill01
June 29, 2025 at 2:15 am
Selling realistic long-term solutions, love to see it
@johngatsby1473
June 29, 2025 at 2:15 am
I went from 181 to 155 in 4 months on a carnivore diet. It was easy.
@enriquegoll2116
June 29, 2025 at 2:15 am
Much easier to just not get to the 30% body fat. Simple, don’t eat as much and exercise.
@Zaylayah
June 29, 2025 at 2:15 am
Only 20% to get to 15% body fat ?
@santiagomartinez_music
June 29, 2025 at 2:15 am
I Am 15% and I don’t look like that… explain. 🤨
@farzanabh
June 29, 2025 at 2:15 am
Excellent info🎉very clear explanation….really needs patience…but weight gain seems so easy…just one day eating good next day 1kg increase in body weight
@FRCEFlicksYT
June 29, 2025 at 2:15 am
Finally someone pushing out truthful and valuable information. 5 to 10 months was a beautiful way to put it too. Not everyone’s body is the same. Gives people hope not to give up too early
@OmarGonzalez_3299
June 29, 2025 at 2:15 am
I used to be 234 then down to 200 back up to 210 of pure lean mass
@kyleritchie7138
June 29, 2025 at 2:15 am
You can do it quicker. However you will be miserable for 3-4 months and are much more likely to fail. This rate of weight loss you are able to accomplish while still eating a reasonable amount. Much quicker and you will be torturing yourself for months. Or using enhancers like clen etc to burn extra cals. Sustainability is the way forward guys.
@iamstarboy_yt
June 29, 2025 at 2:15 am
Bro deserves more credit 😢
@raider1297
June 29, 2025 at 2:15 am
Nah, I'll do it faster
@JonnyForReal
June 29, 2025 at 2:15 am
Additional factors to consider
Effort
Genetics
Diet
Mentallity
🤙
@Lb.mediaLLC
June 29, 2025 at 2:15 am
I’m 170 lb so I have to lose 30ish lbs to get to 10% body ft. That’s like a baby
@mr.mikeygaming3723
June 29, 2025 at 2:15 am
The math isn’t entirely accurate but the overall message is correct. When you lose weight, not all of it is fat. And it does take time to lose fat
@paully9999
June 29, 2025 at 2:15 am
Thank you. This is the best information I have seen on you tube 👍👍👍👍
@deepakostwal2905
June 29, 2025 at 2:15 am
What if I don't want to lose weight and only fat
@micon9460
June 29, 2025 at 2:15 am
This is far from accurate!!
@christofferhansen1041
June 29, 2025 at 2:15 am
with consistant training you can still keep/gain muscle
@Mason_Bond
June 29, 2025 at 2:15 am
Took me 3 months to go from 260 170lbs of muscle to 210 190lbs of muscle, naturally too
@marcosc9130
June 29, 2025 at 2:15 am
It's right but also not, the 75% things is definitely not universal, if you do strength training vs only diet the lean mass you got to keep (assuming you are eating protein) is much higher than an individual that only cuts calories, most untrained people might even gain muscles while cutting to an extent. (it's a curve you will gain more than on day 1, but the closer you have to low BF you will start to burn some of it, which is still a plus in the end)
@lawrencemaweu
June 29, 2025 at 2:15 am
Patience is the key.
@vaughnalexander32
June 29, 2025 at 2:15 am
he IS spitting big fats(facts)😅 I was 6ft. 313lbs Apr. 2023. I have plateau'd 3x but have got down to 250lbs & have kept the weight off since june 2024. omad diet fasting running w/ weighted vest, guantlets, & anklets
@qasemtv1737
June 29, 2025 at 2:15 am
That 15% Body fat is wild! 😂
@DanteVelasquez
June 29, 2025 at 2:15 am
We are too used to wanting everything fast.
@snigdhasharma
June 29, 2025 at 2:15 am
Love it !
@RHR52
June 29, 2025 at 2:15 am
I did it in 4 months. Diet and gym 5 days per week (3 days of cardio, 2 days of weight lifting).
@AS-pug
June 29, 2025 at 2:15 am
Damn.. this is the most straight and precise video I’ve seen on body fat percentage and all numbers to do with it. Makes perfect sense, very well explained! Really helps
@grauenritter9220
June 29, 2025 at 2:15 am
left is not 30% bodyfat.
@stevenavarro3173
June 29, 2025 at 2:15 am
I look like zakaria at 30% I hope I don’t look saggy at 15%
@samzdkillz
June 29, 2025 at 2:15 am
Truthfully ❤ thanks
@crystalcarat17
June 29, 2025 at 2:15 am
How to maintain it
@isigma8735
June 29, 2025 at 2:15 am
Damn he’s hott
@ThaStonedGardner
June 29, 2025 at 2:15 am
What is the other 25% you're losing, if not fat? Assuming one is sweight training heavy, eating a lot of protein, and still getting stronger; it can't be muscle. So what is it?
@EnlightenedTheory
June 29, 2025 at 2:15 am
helps a lot great video thanks.
@Joshuavarte
June 29, 2025 at 2:15 am
🎉🎉🎉
@MatthewFinnerty-l8h
June 29, 2025 at 2:15 am
It took me a year to go from 30% to 24%.
@ozzy2828
June 29, 2025 at 2:15 am
There is no way this guy is 15%. His belly is hangin 😂😂
@markthelark00
June 29, 2025 at 2:15 am
Took me 9 months to go from 31% to 15.3% (according to DEXA). Was worth it and I’ve been maintaining for 3 months now while still gaining muscle. Added 5.5lbs of muscle during my weight loss period also.
@thealvinwibowo3567
June 29, 2025 at 2:15 am
Very good information
@Sivanandababu
June 29, 2025 at 2:15 am
Easily said. Well said sir
@greatdaner81
June 29, 2025 at 2:15 am
Focus on lean protein daily every meal. Do cardio 10k steps a day. Eat your carbs mainly before and after lift workouts for muscle recovery. Drink plenty of water and sleep 7-9 hours a day. Weight will fall off.
@coopertime147
June 29, 2025 at 2:15 am
Zakaria's transformation is one of the most impressive I've seen. Bro revealed some good genetics under there
@BambaGanza
June 29, 2025 at 2:15 am
Did your client Zakaria did the 34 diet weeks straight or did you guys made some diet breaks / maintance phases in between? If yes, what were those break intervals? Thank you
@ArchRuler
June 29, 2025 at 2:15 am
so you telling me my 6ft ,290lb (95lbs of muscle), 40%bf frame should drop to 15% so I should be 230 (93lb muscle) and that should take like 30 weeks? or did I miss understand the math.
@DallasMorgan-it7uc
June 29, 2025 at 2:15 am
Thank you so much. D.C.M.
@Rr18091
June 29, 2025 at 2:15 am
5 to 10 months is way too long, people listen to what the doctors and so called experts say way too much, listen to your body itself and you can shred this in around 3 months.